How to recover after a marathon?
Muscle recovery and recovery training after a marathon
Running a marathon takes a serious toll on your body. Not just the 42,2km itself, but also the weeks and months leading up to it. Your body is subjected to long and intense training sessions. During the marathon, your system is flooded with so much adrenaline that you often push yourself to the limit. But crossing the finish line doesn't mean it's over - that's when it really begins: your recovery process.
Muscle recovery right after your marathon
Finished! This is the moment your recovery process begins. Replenishing your fluids, carbohydrates, and protein stores is by far the most important step. Choose a protein shake, chocolate milk, a banana... Also have a sports drink or add electrolytes to your water. Be sure to keep walking around to allow your body to dradually transition from intense exertion to rest.
Once you've recovered a bit from your race, you can gently stretch, do some light mobility work, or give your muscles a massage.
A few yours after the marathon, have a complete, balanced meal that includes complex carbohydrates, healthy fats, and proteins. Without proper nutrition, muschle recovery will take significantly longer.
Right before going to bed, it's a good idea to use a foam roller or massage gun again. if you don't have those tools at home, light stretching will also help - although a massage device can speed up recovery.
Pro tip: to help your muscles recover passively and give your feet a comfortable footbed, OOfos recovery slippers are ideal. OOfos footwear relieves stress from your muscles and, as a result, reduces pain. Instead of fatigue or soreness, you'll feel relaxed and restored. So kick off your running shoes and slip straight into your recovery slippers.
A foamroller
A foam roller is a self-massage tool made of firm foam. It allows you to massage specific muscle groups by using your own body weight. By rolling the foam rollers over your muscles, you stimulate blood flow and oxygen delivery. This helps keep your muscles flexible for longer, promoting faster and more effective recovery.
A massage gun
With a massage gun, you can loosen up your muscles all the way, down tot the muscles fibers. Massage devices come in various sizes, intensities, and speeds - often with different massage heads as well. This allows you to choose exactly the type of massage you need.
Compression boots
Take your recovery to the next level with compression boots: a full-leg system that uses dynamic air compression. It's like wearing a pair of pants that gives your legs a recovery massage. Now that's what we call high-end recovery...
OOfos recoveryslippers
The patented foodbed with OOfoam technology absorbs up to 37% more impact on your joints than other materials. This reduces stress on your feet, ankles, and other joints.
Recovery training the days and weeks after your marathon
How long you need to recover from your marathon is personal. In general, it's wise to take it easy for the first two to three weeks after your race. That doesn't mean you have to come to a complete stop, but it's best to slow down. Easy recovery runs, stretching and stability exercises, cycling... Just make sure to leave those fast interval shoes on the shelf for a little while.
Nike Vomero Premium - the ultimate recovery shoe
Is running deeply ingrained in your daily routine and you just can't resist getting back on track? Then make sure to wear a running shoe that offers maximum comfort. Shoes that provide extra cushioning to reduce the impact on your muscles.
A great example is the Nike Vomero Premium. Nike's mission with this shoe was to redefine what recovery and training could feel like - helping runners log miles while minimizing wear and tear on the body.
American long-distance runner Conner Mantz, winner of the 2024 olympic marathon, can confirm: "The Nike Vomero Premium played a huge role in my preparation for the Olympics, but also in my recovery after injury. The shoe is super soft and 'overstacked', which allowed me to start running again after a bone injury."
Why are these shoes perfect for recovery runs?
Thanks to the extreme cushioning in the midsole. Two air units - one in the forefoot, one in the heel - provide an ultimate energy boost. These units are surrounded by ultra-soft and responsive ZoomX foam.
This combination creates a smooth running stride and soft, protective cushioning, reducing the impact of each landing on your entire body.
How to recover after a marathon?
Muscle recovery and recovery training after a marathon
Running a marathon takes a serious toll on your body. Not just the 42,2km itself, but also the weeks and months leading up to it. Your body is subjected to long and intense training sessions. During the marathon, your system is flooded with so much adrenaline that you often push yourself to the limit. But crossing the finish line doesn't mean it's over - that's when it really begins: your recovery process.
Muscle recovery right after your marathon
Finished! This is the moment your recovery process begins. Replenishing your fluids, carbohydrates, and protein stores is by far the most important step. Choose a protein shake, chocolate milk, a banana... Also have a sports drink or add electrolytes to your water. Be sure to keep walking around to allow your body to dradually transition from intense exertion to rest.
Once you've recovered a bit from your race, you can gently stretch, do some light mobility work, or give your muscles a massage.
A few yours after the marathon, have a complete, balanced meal that includes complex carbohydrates, healthy fats, and proteins. Without proper nutrition, muschle recovery will take significantly longer.
Right before going to bed, it's a good idea to use a foam roller or massage gun again. if you don't have those tools at home, light stretching will also help - although a massage device can speed up recovery.
Pro tip: to help your muscles recover passively and give your feet a comfortable footbed, OOfos recovery slippers are ideal. OOfos footwear relieves stress from your muscles and, as a result, reduces pain. Instead of fatigue or soreness, you'll feel relaxed and restored. So kick off your running shoes and slip straight into your recovery slippers.
A foamroller
A foam roller is a self-massage tool made of firm foam. It allows you to massage specific muscle groups by using your own body weight. By rolling the foam rollers over your muscles, you stimulate blood flow and oxygen delivery. This helps keep your muscles flexible for longer, promoting faster and more effective recovery.
A massage gun
With a massage gun, you can loosen up your muscles all the way, down tot the muscles fibers. Massage devices come in various sizes, intensities, and speeds - often with different massage heads as well. This allows you to choose exactly the type of massage you need.
Compression boots
Take your recovery to the next level with compression boots: a full-leg system that uses dynamic air compression. It's like wearing a pair of pants that gives your legs a recovery massage. Now that's what we call high-end recovery...
OOfos recoveryslippers
The patented foodbed with OOfoam technology absorbs up to 37% more impact on your joints than other materials. This reduces stress on your feet, ankles, and other joints.
Recovery training the days and weeks after your marathon
How long you need to recover from your marathon is personal. In general, it's wise to take it easy for the first two to three weeks after your race. That doesn't mean you have to come to a complete stop, but it's best to slow down. Easy recovery runs, stretching and stability exercises, cycling... Just make sure to leave those fast interval shoes on the shelf for a little while.
Nike Vomero Premium - the ultimate recovery shoe
Is running deeply ingrained in your daily routine and you just can't resist getting back on track? Then make sure to wear a running shoe that offers maximum comfort. Shoes that provide extra cushioning to reduce the impact on your muscles.
A great example is the Nike Vomero Premium. Nike's mission with this shoe was to redefine what recovery and training could feel like - helping runners log miles while minimizing wear and tear on the body.
American long-distance runner Conner Mantz, winner of the 2024 olympic marathon, can confirm: "The Nike Vomero Premium played a huge role in my preparation for the Olympics, but also in my recovery after injury. The shoe is super soft and 'overstacked', which allowed me to start running again after a bone injury."
Why are these shoes perfect for recovery runs?
Thanks to the extreme cushioning in the midsole. Two air units - one in the forefoot, one in the heel - provide an ultimate energy boost. These units are surrounded by ultra-soft and responsive ZoomX foam.
This combination creates a smooth running stride and soft, protective cushioning, reducing the impact of each landing on your entire body.